The fact that most of us not only can afford to eat beyond the basic needs of survival, but also we enjoy eating rich foods, create ideal conditions for high blood pressure, a common problem in developed countries.



Here is a list of foods to reduce or avoid:

• Sodium-rich foods such as processed foods

Since low potassium elevates sodium levels that can lead to hypertension and potassium is known to lower blood pressure, replace table salt with potassium-rich salt. Also, replace sodium-rich foods with potassium-rich foods.

Foods rich in potassium include apricots, avocados, bananas, cantaloupes, honeydew melons, kiwi, peaches, oranges, watermelons, raisins, prunes, dates and figs. Also, pumpkins, tomatoes, greens, potatoes, artichokes, beans, lentils, salmon, sardines and cod.

• Tobacco

• Caffeinated products, such as coffee and chocolate

There have been studies that show consuming dark chocolate can reduce blood pressure without significant weight gain. On the whole, however, foods containing caffeine can elevate stress levels and keep you up at night.

• Alcohol

Alcohol can cause high blood pressure, but when consumed in moderate amounts also help the heart. Therefore, restrict yourself to no more than one or two glasses of red wine a day.

• Sugar and other sweeteners, including maple syrup, molasses, brown sugar and artificial sweeteners

Sugar and other sweeteners have been known to raise blood pressure in some people. Developed countries consume too much sweets in their diet, leading to obesity and diabetes, both of which are also closely linked with hypertension. Aspartame, that is found in some artificial sweeteners, can raise your blood pressure.

Try to replace foods containing simple sugars (that are absorbed directly into the bloodstream) with complex carbohydrates that break down more slowly, such as found in fresh fruit.

Raw honey is also a good sweetener, because moderate amounts have been known to help lower blood pressure. However, if you are diabetic or hypoglycemic, you still need to watch your blood sugar.

• Animal fats, red meat and internal organs

Traditionally, qigong/chi kung practitioners were predominantly vegetarians, consuming very little, if any meat. If you are not willing to change completely over to a vegetarian diet, at least reduce your consumption of meat: limit yourself to white meat and fish. Eliminate animal fats, red meat and processed meat, such as sandwich meat, from your diet.

Other things you can do:

• Replace saturated fats with unsaturated fats, such as extra virgin olive oil. Increase your fiber, as found in whole grains, fresh fruit and vegetables. To avoid overcooking and destroying essential nutrients, steam or lightly stir fry your vegetables, and eat plenty of leafy green salads.

• One particular vegetable to note in the fight against hypertension is celery. Traditional Chinese medicine have included mung beans, honey, water chestnuts, turnip and Chinese celery as a dietary treatment for hypertension. Also, studies have found consuming four stalks of celery a day will lower blood pressure significantly.

• Another food supplement that helps lower blood pressure is the essential omega-3 fatty acids. Two of them are found in fish oils, particularly in salmon, sardines, tuna, halibut, mackerel, cod liver and lake trout. A third fatty acid is found in flaxseed, soy products, canola oil and nuts.

• Your diet should also include foods high in magnesium, as found in soy products, legumes, seeds, nuts, whole grains, fruits and vegetables, such as bananas, avocados and dried apricots.

• People suffering from hypertension are also lacking in calcium. However, you don't have to consume dairy products to get your calcium. In fact, milk is not necessarily your best source of calcium because it is low in magnesium, a mineral required for your body to absorb calcium. If you take dairy products, consume only low-fat dairy foods.

Foods rich in calcium include soya milk, leafy greens such as collard greens, baked beans and canned salmon.

Finally, other foods not mentioned but also helpful in the fight against high blood pressure include reishi mushrooms, Chinese white fungi, shitake mushrooms and blueberries.

Any treatment for hypertension must include a healthy diet, and throughout history, qigong/chi kung has always been practiced in line with a diet of herbs and foods that promote health and wellness.

Look forward to my next article on the fourth qigong/ci kung practice for hypertension — herbs and related supplements.